The MH 100-rep challenge

Life\'s a test, here\'s your cheat sheet

You can do it anywhere, at no cost, and it guarantees results. This challenge uses your own bodyweight to achieve almost any goal you have.

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How it works You have to complete 100 reps of bodyweight moves. Every day. For a month. “The 100-rep target is not so small as to be insignificant, but not so big as to be daunting,” says Rannoch Donald of 100repchallenge.com, who worked with MH to design the trial.

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The 100-rep challenge rules

1. Create your own programme using the following four bodyweight moves

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2. Complete 100 reps in your chosen combination for as many consecutive days as you can manage

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3. Bad form, whingeing and excuses all result in instant disqualification

1. Clap press-up

Prepare for applause. From a press-up position, hands shoulder-width apart, bend your elbows until your chest is 1cm from the floor. Push back up explosively so that both hands leave the floor and clap mid-air. Land on your hands, not your face.

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Good for: This move will develop power and size in your arms and chest. It will also build core strength and stability, laying the foundations for muscle growth.

2. Squat jump

Stand upright with your feet shoulder-width apart, your back straight and your legs ready for punishment. Squat until your thighs are parallel with the floor, then explode up into a jump. Land and drop back into a squat.

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Good for: Youll build explosive power in your thighs and glutes while boosting cardio fitness. Working these large muscle groups means a big calorie burn, too.

3. Pull-up

Were going to leave you hanging. Grab a pull-up bar with an overhand grip, hands shoulder-width apart. With your arms extended, pull up until your chin is above the bar. Lower under control until your arms are straight.

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Good for: This is the classic exercise to widen your back muscles for a V-shaped torso. It\'ll also add size to your biceps and help you sculpt a six-pack.

4. Burpee

Heres proof that bodyweight moves are where the action (OK, lactic acid) is. Squat, and when your hands are close to the ground, kick your legs back into press-up position. Jump your legs back then spring up as high as you can.

The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietician or nutritionist